Nutrition and Hydration
for Hockey Athletes
Nutrition
• Normal Calorie Intake:
• For each hour need about 1:5 calories per kg.
• 50 kg bodyweight = 1500 – 2000 calories daily.
• 75 kg bodyweight = 2300 – 2900 calories daily.
• During Training/Match
• For each hour need another 8:5 calories per kg.
• 50 kg x 8:5 x 2 hours = 850 calories.
• 75 kg x 8:5 x 2 hours = 1275 calories.
Hydration
• Dehydration:
• Can lead to 5-10% drop in physical performance.
• Can lead to 15% drop in mental concentration.
• Can cause cramps, dizziness and fatigue.
• Rehydration:
• For every 1 kg lost replace with 150%.
• If session lasts less than an hour Water is OK.
• For longer sessions a Sports Drink is better.
Pre-Training/Match
• Eat a high carbohydrate meal 3-4 hours before the
session – Pasta, Tortillas, Paella, Weetabix, A Healthy
Sandwich.
• Drink 500-1000 ml of a sports drink or water 2 hours
before. (small sips!)
• Fluid intake may increase on warmer days.
• Eat a carbohydrate snack in the hour before (50-60g).
During Training/Match
•
Aim to drink roughly 150-200 ml of a sports drink every 20 minutes.
•
If you stop for drinks twice during a 2 hour training session, aim to drink
at least 300-400 ml each time. Fluid intake should be increased on a hot
day!
Due to the nature of hockey, nutrition during the match may
prove difficult to achieve! Therefore the following tips may
help:
•
•
•
Drink 300-400 ml 5-15 minutes before the start of the game.
Make use of any stoppages during the match i.e. substitutions, injuries
etc.
Drink a further 300-400ml at half-time.
Do not attempt these strategies without having previously
practised them in training to determine your personal
tolerances!!
Post Training/Match
The first hour following exercise is vital for replacing the lost
energy (carbohydrate)!!
• Aim to eat and/or drink 70-100g of carbohydrate in that hour.
• Repeat this every 2 hours or until regular meals continue.
• Drink enough fluid to replace 150% of your body weight loss
from the exercise i.e. if you lost 1kg drink 1.5 litres.
• The addition of protein with the carbohydrate will also help
recovery e.g. a chicken and pasta meal.
• To meet the dual goals of re-hydration and glycogen
replenishment it is sensible to drink carbohydrate sports drinks.